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Bill-Your recent workout seems a bit more civilized, except maybe the GHD Sit-ups. :)
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 10 Turkish Get Ups @ 53# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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Ha! Tim! They didn't feel too civilized! And you are right about the GHD sit ups!
1 mi run 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 12 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: Hang Power Clean & Push Jerk : 3-3-3-3-3-3-3 : 3 Hang Power Clean & Push Jerks @ 45 lbs 3 Hang Power Clean & Push Jerks @ 65 lbs 3 Hang Power Clean & Push Jerks @ 75 lbs 3 Hang Power Clean & Push Jerks @ 85 lbs 3 Hang Power Clean & Push Jerks @ 95 lbs 3 Hang Power Clean & Push Jerks @ 105 lbs 1 Hang Power Clean & Push Jerk @ 115 lbs 3 Hang Power Clean & Push Jerks @ 115 lbs Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet squats 5 Back Squats @ 230 lbs 3 Back Squats @ 260 lbs 15 Back Squats @ 287.5 lbs 15 Back Squats @ 290 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs" |
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.222222 mi walk
.555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 110 feet 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 50+SUs DU attempts, got 7 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 12 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 7 Bench Press @ 160 lbs 3 Bench Press @ 180 lbs 10 Bench Press @ 200 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 1.48 mi Dog Walk |
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5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Goblet Squat 60# DB x 6 reps Dips x 6 reps 60 seconds rest TRX Inverted Row x 6 reps +25# 60 seconds rest Rogue Echo Bike Reverse Tabata 30 calories 0.78 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# A good workout but not much zip. Very hot and it was my first day of 27th year of teaching. Always tired after the first day. |
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Great work for a hot day, Tim!
1.02 mi run 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 14 Pull Ups 5 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 30 Toes-to-bars 40 Dumbbell Snatches, 25 lbs 50 Dumbbell Box Step Overs, 20 in 40 Dumbbell Snatches, 25 lbs 30 Toes-to-bars 22 mins 19 secs This was brutal! At least I did more than on my last attempt! Evening: 12 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 270 lbs 3 Deadlifts @ 305 lbs 1 Deadlift @ 340 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs I was SO glad to be able to pull 340#! |
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40 Pushups
10 Pike push ups 50 Burpees (Yay! Burpees!!) 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 1 Shoulder Press @ 125 lbs 1 Shoulder Press @ 125 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs I was frustrated I couldn't do more than one rep @ 125#. |
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Nice deadlift Bill!
Yesterday Climbed at Rock Mill. One new blue and one orange. Today (8/29/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Trap Bar Deadlift x 4 reps 225# 60 seconds One Arm Half Kneeling Press 35# x 4 reps 60 seconds Neutral Grip Pull Up +10# x 4 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (1-53# & 1-62# KB) 5 rounds 8:45 Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
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Thanks Tim!!
1.03 mi run 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 13 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Push Press : 5-5-5-5-5 : 5 Push Press @ 45 lbs 5 Push Press @ 65 lbs 5 Push Press @ 85 lbs 5 Push Press @ 105 lbs 5 Push Press @ 115 lbs 1.52 mi Dog walk |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 10 Turkish Get Ups @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 88# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 4 dips 4-5 4 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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400 m run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 50+ SUs DU Attempts (Got 10!) 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 11 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 10 Jumping Muscle-ups 100 Air Squats 10 Jumping Muscle-ups 100 Row Calories (1761 m) 12 min 55 Sec Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 120 lbs 5 Back Squats @ 155 lbs 5 Back Squats @ 185 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
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500 m row
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 11 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 5 rounds of: Run, 400 m 1 Legless Rope Climb, 8 ft 3 Rope Climbs, 12 ft 27 min 37 sec I enjoyed doing the rope climbs, the legless climbs not so much! I feel in in my grips! Evening: 1.09 mi Dog Walk 10 Pull Ups (7, 3) 5 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 105 lbs 5 Bench Press @ 125 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
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Bill-I really like rope climbs too. Legless definitely ups the ante.
Yesterday 2 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 5 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 2 Every 60 seconds 1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15# 2. 2 finger (RPTC): 3 sets of 3-6-9 -20# 3. Full Crimp 3 sets of 3-6-9 -20# Worked in: 5 sets of 6 ab wheel roll outs balance training Today 9/2/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat 60# DB x 8 reps DB Press x 8 reps 30# DBs 60 seconds rest TRX Inverted Row x 8 reps +15# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:56 73 calories Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
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Yeah Tim, Legless are tough as well! I'm feeling it in my fingers!
.19 mi walk .22222mi walk .55555 mi run .22222 mi walk 1 min on Jacobs ladder 0 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 11 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 9/11 Tower Climb Challenge: Stair Climber, 110 flights 31 min 39 sec This was brutal! I could feel my legs after this one. EVENING: 1.51 mi Dog walk 10 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 145 lbs 5 Deadlifts @ 175 lbs 5 Deadlifts @ 180 lbs 5 Deadlifts @ 215 lbs 10 Deadlifts @ 180 lbs 10 Deadlifts @ 180 lbs 10 Deadlifts @ 180 lbs |
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1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push ups 10 Scap Pulls 11 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 80 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
Re: Over 50 Crossfitters Sign In
Great WOD Bill. A nice tribute.
Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day. Today (9/5/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trap Bar Deadlift x 3 reps 225# 60 seconds One-armed KB Floor Press x 3 reps 62#, 70# 60 seconds Neutral Grip Pull Up +20# x 3 reps 60 seconds Rogue Echo Bike x 15 calories Suitcase Carry 2 laps around Shed (one each arm) 62# KB 4 rounds 9:32 5 ring muscle ups Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 10 TGUs-4 @ 53 & 62, & 2 @ 70# 15 KBS 53# 5 Goblet Squats 53# 5 push ups 10 rounds 18:25 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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1.57 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Scap Pulls 11 Pull Ups 6 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 200 lbs 5 Back Squats @ 235 lbs 15 Back Squats @ 265 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
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1.02 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 11 Pull Ups 8 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Shoulder Press : 5-5-5-5-5 : 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 85 lbs 5 Shoulder Press @ 95 lbs Evening: .88 mi dog walk |
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1.00 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 8 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Evening: 1.77 mi Dog Walk 15 Scap Pulls 14 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 235 lbs 5 Deadlifts @ 275 lbs 8 Deadlifts @ 310 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs |
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Worked on my garage. FINALLY got the '98 Cadillac out of my garage. (After SIX years!!) Time to finish my garage gym!!!
1.53 mi Dog Walk 15 Scap Pulls 13 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 140 lbs 5 Bench Press @ 160 lbs 10 Bench Press @ 185 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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25 Burpees (Yay! Burpees!!)
2.7 mi Dog Walk 25 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike push ups 14 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 5 Shoulder Press @ 100 lbs 4 Shoulder Press @ 115 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1.00 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High Tap Jumps 40 Pushups 10 Pike push ups 27 Squat workout 12 Scap Pulls 8 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 21 Back Squats, 1x bodyweight @ 210 lbs 7 Rope Climbs, 7 lbs, 12 ft 15 Back Squats, 1x bodyweight @ 210 lbs 5 Rope Climbs, 7 lbs, 12 ft 9 Back Squats, 1x bodyweight @ 210 lbs 3 Rope Climbs, 7 lbs, 12 ft 8 mins 49 secs Evening: 1.11 mi Dog Walk |
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At Base Globo:
.19 mi walk .22222mi walk .55555 mi run .22222 mi walk 1 min on Jacobs ladder 0 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 14 Pull Ups 8 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Deadlift : 3-2-2-2-1-1-1-1-1 : 3 Deadlifts @ 135 lbs 2 Deadlifts @ 225 lbs 2 Deadlifts @ 275 lbs 2 Deadlifts @ 295 lbs 1 Deadlift @ 305 lbs 1 Deadlift @ 315 lbs 1 Deadlift @ 225 lbs 1 Deadlift @ 225 lbs 1 Deadlift @ 225 lbs Evening: 1.82 mi Dog Walk 10 1.5 Pood KBS 3 Bench Press @ 150 lbs 3 Bench Press @ 175 lbs 10 Bench Press @ 195 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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1.02 mi Run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 15 Pull Ups 9 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 20:00 AMRAP: 20 Row Calories 15 Dips 10 Dumbbell Turkish Get Ups, 35 lbs 1 round + 20 Row Calories + 15 Dips + 6 Dumbbell Turkish Get Ups = 86 reps Evening: 2.17 mi Dog Walk 15 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 255 lbs 3 Deadlifts @ 290 lbs 2 Deadlifts @ 325 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs |
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1.52 mi Dog Walk
12 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 3 Shoulder Press @ 120 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1.58 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike push ups 1.52 mi Dog Walk 15 Scap Pulls 15 Pull Ups 10 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 220 lbs 3 Back Squats @ 250 lbs 15 Back Squats @ 280 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
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1.02 mi Run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 14 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 3 rounds of: 15 Row Calories 12 Power Snatches, 95 lbs 9 Burpees 16:27 41 sec faster than my last attempt in June 2017! |
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1.01 mi Run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 30 SUs with ~ 3 DUs 40 Pushups 10 Pike push ups 27 Squat workout 16 Scap Pulls 15 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 2 rounds of: 25 Dumbbell Push Jerks, 15 lbs 50 Single Unders 25 Dumbbell Box Step-ups, 15 lbs, 20 in 50 Single Unders 11 mins 5 secs I felt my knees on this one, especially on the 2nd round. Evening: 1.52 mi Dog Walk 15 Scap Pulls 14 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 235 lbs 3 Back Squats @ 265 lbs 15 Back Squats @ 295 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs" |
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At Bas Globo:
.222222mi walk 1.0 mi Run .222222mi walk 1 min on Jacobs Ladder, 103 feet 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 30 SUs with ~ 3 DUs 40 Pushups 10 Pike push ups 27 Squat workout 16 Scap Pulls 15 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) .222222mi walk Evening: 15 Scap Pulls 13 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 5 Bench Press @ 160 lbs 3 Bench Press @ 185 lbs 10 Bench Press @ 205 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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1.49 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 10 Scap Pulls 15 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 275 lbs 3 Deadlifts @ 310 lbs 1 Deadlift @ 345 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 5 Deadlifts @ 170 lbs 3 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs I boofed up the load on the 8 reps for 4 rounds. I finally realized why one side was lighter than the other! |
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1.02 mi Run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 15 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 30 Jumping Muscle Ups 3:50 Evening: 1.29 mi Dog Walk |
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1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 13 Pull Ups 10 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 3 Shoulder Press @ 115 lbs 1 Shoulder Press @ 130 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 1.78 mi Dog Walk |
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27 Sept:
1.07 mi run 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 50 Burpees (Yay! Burpees!!) 50reps of: Thruster, 65 lbs Pull-ups 9:46 Evening: 1.53 mi Dog Walk 28 Sept: 1.52 Dog Walk 50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 13 Pull Ups 10 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 125 lbs 5 Back Squats @ 155 lbs 5 Back Squats @ 185 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
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1.52 Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 11 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 110 lbs 5 Bench Press @ 130 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 12 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 145 lbs 5 Deadlifts @ 180 lbs 5 Deadlifts @ 220 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs |
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1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 11 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 80 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 11 Pull ups 6 Chin Ups 10 Burpees (Yay! Burpees!!) 12:00 AMRAP: 9 Dumbbell Deadlifts, 60 lbs 6 Burpees (Yay! Burpees!!) 3 Dumbbell Power Cleans, 60 lbs 4 rounds + 9 Dumbbell Deadlifts + 2 Burpees = 83 reps 7 Reps shy of what I did on my last attempt about 4.5 years ago! I forgot how heavy 60 Lb DBs are, especially doing the cleans!! Evening: 1.5 mi dog walk 16 Scap Pulls 11 Pull ups 6 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 205 lbs 5 Back Squats @ 235 lbs 15 Back Squats @ 270 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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1.5 mi Dog Walk
16 Scap Pulls 12 Pull ups 6 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 5 Bench Press @ 165 lbs 10 Bench Press @ 190 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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1.06 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 13 Pull ups 5 Chin Ups 40 Dead Bugs 10 Burpees (Yay! Burpees!!) Burgner Warm Up WOD: Lane 5 rounds of: max rep Hang Power Snatches, 0.75x bodyweight ( 85 lbs ) = 3, 4, 4, 3, and 3 max rep Handstand Push-ups = 10, 10, 10, 11, and 10 68 reps Evening: 1.56 mi Dog Walk |
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1.0 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 High tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 15 Scap Pulls 13 Pull ups 5 Chin Ups 40 Dead Bugs 10 Burpees (Yay! Burpees!!) Front Squat: 10-5-3-1-1-1-3-5-10: 10 Front Squats @ 95 lbs 5 Front Squats @ 115 lbs 3 Front Squats @ 145 lbs 3 Front Squats @ 155 lbs 1 Front Squat @ 185 lbs 1 Front Squat @ 205 lbs 3 Front Squats @ 155 lbs 5 Front Squats @ 135 lbs 10 Front Squats @ 115 lbs Evening: 1.5 mi Dog Walk 16 Scap Pulls 13 Pull ups 6 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 5 Shoulder Press @ 105 lbs 4 Shoulder Press @ 120 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs I was able to increase my 120# reps by one! |
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